Gymnastic Strength
Week 1 of 4
Warm up
3 Sets:
5 Air Squat + toe touch
5/5 single leg Glute Bridges
10 Hanging leg raise
20 Wall Leaning Calf Raises
LEG Day
Deficit Back Rack Reverse Lunge
4 sets of
5 Right Leg
5 Left Leg
Back Squat
2 sets of
20 back squat at 35% of 1 RM
Supersets 1
3 Supersets:
10 Goblet narrow stance Squat
10 Assisted Sissy squats
10 Romanian deadlift
METCON
Warm up
400 m ruw
2 rounds of:
8 V-sit up
4 EB Bear complex
8 Box jump
4 Burpees
8 Kipping
Conditioning
HOME TOURNAMENT
Event 5
For Time:
600 m run
60 Plate Ground to Overhead (15/10 kg)
50 Alt. DB snatch (17.5/12,5 kg)
40 Thruster (30/20 kg)
30 Box Jump over or Step up over (60/50 cm)
20 Burpees to target
10 Toes to bar
Time cap 20 mins